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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 45, Shoulders and Traps

Nothing will bring bubbles of fear to the lips of your opponents like massive shoulders. Put a load on your delts today to show the world what you've got!

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You've done presses aplenty over the last six weeks. Now meet…the clean and press. This old-school strength builder used to be a staple in every gym, but it's largely forgotten today. But lucky you, you get to spend the final three weeks of the journey visiting it in the retirement center once a week to glean every bit of its wisdom.

Add this full-body move to the pulls and raises you'll be doing, and your delts will get attacked—er, loved—from every angle. And you'll be ready for a nice soft place to lie down under a shady tree.

Day 45: Shoulders and Traps

Hang Clean (or Push Press)

4 sets of 10 reps
Hang Clean Hang Clean


Face Pull

4 sets of 10 reps
Face Pull Face Pull

Bent-Over Lateral Raise

4 sets of 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Barbell Front Raise

4 sets of 10 reps
Barbell Front Raise Barbell Front Raise

Dumbbell Lateral Raise

4 sets of 10 reps
Side Lateral Raise Side Lateral Raise


Seated Dumbbell Shrug (shown standing)

4 sets of 10 reps
Dumbbell Shrug Dumbbell Shrug



3 sets of 10 reps
Otis-Up Otis-Up

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